3 Surprising Things That Affect Your Sleep
The Science Behind Better Rest
Nutrition and lifestyle factors play a central role in ensuring good quality rest. But beyond the usual suspects, like caffeine, screen time, alcohol and sugar, there are some surprising factors that could be sabotaging your sleep, even if you're ticking all the usual wellness boxes. Let’s dive into three of these hidden culprits and how they impact our slumber.
Meal Timing
The timing of meals plays a bigger role than you may think. Research has shown that late night eating can disrupt the body’s circadian rhythm and reduce sleep quality. (5) When we eat large meals, especially those rich in carbohydrates, the body has to work hard to digest them. This can lead to fluctuating blood sugar levels, promote wakefulness rather than rest, and impact both the function and composition of our microbiome. Our gut is one of the peripheral mediators of our body clock, and when we eat late in the evening, it produces metabolites that feedback to our central clock to delay sleep.
What to do: try to have your last meal 3 hours before bedtime. Aim for lighter, easily digestible foods in the evening, such as lean protein, vegetables or whole grains, and avoid heavy, greasy, or sugary foods that might spike your blood sugar. Protein and fibre intake earlier in the day can also help regulate our body clock and reduce evening hunger.
Gut Health
Recent studies suggest that a balanced microbiome can promote better sleep, while gut imbalances may contribute to sleep disorders, like insomnia, making gut health a top priority when it comes to sleep. (3) The link between the gut and sleep is largely mediated by the gut-brain axis, the communication pathway between the gastrointestinal system and the brain. Science suggests that those with a healthy gut microbiome are more likely to enjoy restful sleep as they have higher levels of the neurotransmitter serotonin, which plays a critical role in mood regulation and sleep cycles. Conversly, an imbalance in gut bacteria and an associated increase in inflammatory metabolites are more likely to experience poor sleep and even conditions like depression and anxiety, which are often intertwined with sleep disturbances. (3) Lack of sleep can lead to dysbiosis, and dysbiosis can lead to poor sleep - so getting on top of microbial health is key to quality slumber.
What to do: include fibre, prebiotic foods, and fermented foods like natural live yogurt, kefir, kimchi and sauerkraut to support they a balanced microbiome. If you're not accustomed to eating a high fibre diet, increase slowly; if you go too quickly, you may experience a little discomfort as the microbiome adapts. Avoiding foods that can exacerbate dysbiosis is also important; that means reducing added sugar and confectionary, processed meat, deep fried foods, ultra-processed foods and alcohol. If you're looking for more in depth support, consider Biome Restore, an extra strength formula that contains Lion’s Mane, Ginger, and clinically studied strains of live bacteria, like Lactobacillus rhamnosus GG. (4)
Magnesium Intake
Magnesium is often called the "relaxing mineral" because of its many roles in physical, emotional and psychological health. Studies have shown an association between Magnesium deficiency and sleep quality – one, in particular, found that magnesium supplementation significantly improved the sleep quality of elderly participants who were magnesium-deficient. Additionally, participants who took magnesium slept for longer, had less difficulty staying asleep, and woke up less during the night. (1) It's important to increase food intake of this vital mineral - it's estimated that over 60% of people don't get enough magnesium from food alone. (6)
What to do: Ensuring you’re consuming adequate amounts of magnesium can ward off tossing and turning at night. Incorporate foods that are rich in magnesium, like leafy greens, beans, legumes, almonds, cashew, Brazil nuts and avocados. Exercise, stress, alcohol, coffee intake, and ultra-processed food intake increases our requirement for magnesium. If you need additional support, consider Essential Magnesium, which contains Magnesium Glycinate and Malate.
Disclaimer: The information presented in this article is for educational purposes only and is not intended to diagnose, prevent, or treat any medical or psychological conditions. The information is not intended as medical advice, nor should it replace the advice from a doctor or qualified healthcare professional. Please do not stop, adjust, or modify your dose of any prescribed medications without the direct supervision of your healthcare practitioner.
References:
1. Barbagallo, M., et al. (2012). Magnesium and sleep: A randomized controlled trial in elderly subjects*. Journal of Research in Medical Sciences.
2. Sadeh, A., et al. (2018). Dietary habits and sleep: A review of research findings and implications for health*. Sleep Medicine Reviews.
3. Bhatnagar, A., et al. (2018). The gut microbiome and sleep: Insights from the brain-gut connection*. Frontiers in Public Health.
4. Priori EC, Ratto D, De Luca F, Sandionigi A, Savino E, Giammello F, Romeo M, Brandalise F, Roda E, Rossi P. Hericium erinaceus Extract Exerts Beneficial Effects on Gut-Neuroinflammaging-Cognitive Axis in Elderly Mice. Biology (Basel). 2023. 28;13(1):18.
5. Wirth, J. P., et al. (2015). "Meal Timing and Sleep Quality: The Impact of Late-Night Eating on Circadian Rhythms." The Journal of Clinical Endocrinology & Metabolism.
